Coach’s Corner

Lead jammers aren't made overnight! Bones credits exercise like yoga and planks for her derby girl core strength.

Hello and welcome to coach’s corner! From time to time we will check in with select members of the Albany All Stars Roller Derby coaching staff to discuss training, strategy, and all things Albany All Stars Roller Derby! This week I check in with coaches Katherine Zeta Bones and Sirius Trauma to discuss fitness and off-skates training.

Hey Trauma! In thinking about general fitness for derby, what would you say are some important tips?

Trauma: Cross-training: it just prepares your body for anything and helps build endurance, speed & strength. I feel if you do the same thing for too long you only work one group of muscles, when you might truly need more than that.

What specific exercises would you recommend?

Trauma: Burpees! It’s a workout in one move. Squats or squat-related exercises-your legs can never be prepared enough for derby! Also, a strong core helps with balance and helps keep your back injury free.

Trauma's all smiles, probably thinking about burpees

Injury free is the way to be! Now Bones, what do you do for exercise off the track?

Bones: If I’m not playing derby I love to run and yoga. I feel that running is an allover healthy way to keep your body fit. Yoga is an amazing way to strengthen your body and keep it flexible. It helps with balance too. derby girls need a strong core so sit-ups and planks are a good start. also squats and lunges for lower body.

A strong core is certainly essential. Any parting thoughts?

Trauma: Exercise in general is essential for derby. It keeps you from getting injured and helps you have stamina to last a whole bout. Plus if your fitness is in a good place you can focus on the game/strategy of derby instead of worrying about how you’re going to survive practice drills.

Surviving practice can be tough sometimes, thanks for the advice you guys!